WARM UP
- :30 machine
- 10 jumping squat
- 5 inchworm
- 5 empty bar power clean.
- 5 empty bar front squat
STRENGTH (18Min )
A. EMOM
Every 1:30 x 5 sets
- 1 power clean + push press
- 1 squat clean + split jerk
B. TABATA
3:00 WORK / 1:00 REST x 3 rounds
- 10/8 Cal machine
- 40 Skipping rope
* Remaining time max front squat
WOD
0- 4 mins:
- 35 Toes to bar / weighted sit-ups
4-14 mins : (AMRAP)
- 200m machine
- 10 Wall-balls
- 10 Lateral burpees